Building muscle can seem like a difficult challenge for men that have been skinny their whole lives or who have recently lost weight and muscle mass at the same time. However, there are plenty of exercises and food that will help build your arm muscles quickly and efficiently.
High-Intensity Arm Exercises
High-intensity arm exercises include barbell curls, alternate dumbbell curls, concentration curls, preacher curls, triceps extensions, cable pull downs, weighted dips and many more. The key to doing high-intensity arm exercises, along with proper technique, is to lift more weight each repetition for fewer repetitions. For example, many standard arm exercises call for 10 to 15 repetitions of a movement. However, high-intensity training would only require six to 10 repetitions because of the added weight. As an added benefit, high-intensity arm exercises can reduce the time you spend in the gym, making your workout time more productive.
Eat high-protein foods with every meal, taking in about 0.8 grams of protein per for every kilogram of body weight each day. High-protein foods you choose should be relatively lean and rich in amino acids, which help to rebuild damaged muscle tissue and aid in growth. Examples of proper protein sources include skinless chicken breast, turkey breast, lean red meat, white fish, salmon, tuna, egg whites and red lentils. People that exercise heavily need more protein, but overconsumption should be avoided.
Consume complex carbohydrates with each meal. Examples of high-quality complex carbohydrates include brown rice, potatoes, whole grain bread, quinoa and oatmeal. Complex carbohydrates should make up the bulk of your daily caloric intake because they are responsible for forming muscle glycogen, which provides long-lasting fuel for your body during your workout. Consuming carbohydrates after a workout also provides your body with an insulin spike, which puts your body into an anabolic or muscle-building state.
Avoid Fruit and Simple Sugars
Avoid eating excess amounts of fruit and simple sugars. While fresh fruit is high in vitamins and fiber and low in calories, it also contains high amounts of fructose, which is a simple sugar that can be used as a building block for fat tissue. If you do eat fruit, choose fruits that are low in simple sugars, such as raspberries, blackberries, cranberries and rhubarb.